What are Entrees, Sides & Small Meals food comparisons?

Entrees, Sides & Small Meals food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Pf Snacks Salad Topping Mix, 9 Oz vs Seeds Of Change, Indian Rice Blend With Mung Beans & Lentils

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Snacks Sa... Food 1 Food 1 • PARAMOUNT FOODS, LLC Pf Snacks Salad Topping Mix, 9 Oz	22.2	500	43.8	21.9	6.2	34.4	12.5
Seeds Of Cha... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Seeds Of Change, Indian Rice Blend With Mung Beans & Lentils	72.9	161	28.7	0.7	2.8	2.5	5.6

Basmati Rice Seasoned With Cloves & Cardamom, Basmati Seasoned With Cloves & Cardamom vs Black Chickpeas + Coconut + Green Chili Everyday Chana, Black Chickpeas + Coconut + Green Chili

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basmati Rice... Food 1 Food 1 • THE KROGER CO. Basmati Rice Seasoned With Cloves & Cardamom, Basmati Seasoned With Cloves & Cardamom	81.2	169	35.5	—	2.4	1.6	4.0
Black Chickp... Food 2 Food 2 • MAYA KAIMAL FOODS, LLC Black Chickpeas + Coconut + Green Chili Everyday Chana, Black Chickpeas + Coconut + Green Chili	33.6	106	14.1	6.3	2.1	4.9	2.8

Moroccan Pilaf, Medium vs Caribbean Style Rice With Brown Rice & Red Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Moroccan Pil... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Moroccan Pilaf, Medium	67.1	176	31.2	3.2	4.0	4.0	4.0
Caribbean St... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Caribbean Style Rice With Brown Rice & Red Beans	89.0	164	32.9	0.7	3.3	2.0	4.0

Quinoa Meal With Tomato And Mango vs Green Curry Plant Based Noodles, Green Curry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa Meal ... Food 1 Food 1 • STAR MARKETS CO. Quinoa Meal With Tomato And Mango	59.5	95	16.7	4.8	2.4	1.9	2.4
Green Curry ... Food 2 Food 2 • STRUMBA MEDIA LLC Green Curry Plant Based Noodles, Green Curry	16.0	57	7.9	3.6	2.1	2.9	0.7

Roasted Garlic 100% Russet Mashed Potatoes Seasoned With Roasted Garlic, Roasted Garlic vs Fully Cooked Pasta, Gemelli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • HY-VEE, INC. Roasted Garlic 100% Russet Mashed Potatoes Seasoned With Roasted Garlic, Roasted Garlic	33.4	348	78.3	4.4	4.3	—	8.7
Fully Cooked... Food 2 Food 2 • BARILLA G & R F.LLI S.P.A. Fully Cooked Pasta, Gemelli	71.5	96	20.7	—	2.5	0.8	3.5

Thai Style Peanut With Tofu Grain Bowl, Thai Style Peanut With Tofu vs Polenta With Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Style P... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Thai Style Peanut With Tofu Grain Bowl, Thai Style Peanut With Tofu	70.3	158	18.0	6.8	2.6	7.7	5.1
Polenta With... Food 2 Food 2 • WORLD FINER FOODS, INC. Polenta With Cheese	34.9	367	66.7	10.0	6.7	6.7	10.0

Konjac Noodles vs Steakhouse Yukon Gold Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Konjac Noodles Food 1 Food 1 • MEGA SOUND (USA) LLC Konjac Noodles	0.0	10	5.0	—	5.0	—	—
Steakhouse Y... Food 2 Food 2 • RESER'S FINE FOODS, INC. Steakhouse Yukon Gold Mashed Potatoes	35.5	145	16.1	0.8	1.6	7.3	2.4

Instant Brown Rice vs Velveeta Shell Pasta & Cheese Sauce, 12 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Brow... Food 1 Food 1 • FRESH & EASY Instant Brown Rice	60.6	349	76.7	—	4.7	2.3	9.3
Velveeta She... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Velveeta Shell Pasta & Cheese Sauce, 12 Oz	100.0	304	50.9	4.5	1.8	4.0	12.5

90 Second Long Grain & Wild Rice With Herbs & Seasonings, Herbs & Seasonings vs Yucatan Arroz Rojo Microwavable Flavored Rice, Yucatan Arroz Rojo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
90 Second Lo... Food 1 Food 1 • TARGET STORES 90 Second Long Grain & Wild Rice With Herbs & Seasonings, Herbs & Seasonings	81.6	96	17.9	1.3	0.8	1.7	2.1
Yucatan Arro... Food 2 Food 2 • RICELAND FOODS, INC. Yucatan Arroz Rojo Microwavable Flavored Rice, Yucatan Arroz Rojo	99.3	108	20.4	0.4	0.4	1.8	2.4

Chipotle Bowl With Black Beans, Chipotle vs Herring In Cream Sauce, Cream Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Bow... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Chipotle Bowl With Black Beans, Chipotle	69.2	91	15.8	1.8	3.5	0.2	6.3
Herring In C... Food 2 Food 2 • ACME SMOKED FISH CORPORATION Herring In Cream Sauce, Cream Sauce	19.5	179	17.9	17.9	—	8.9	7.1

Spanish Style Rice vs Hormel, Compleats, Mac & Cheese, Beefy, Beefy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spanish Styl... Food 1 Food 1 • SEEDS OF CHANGE INCORPORATED Spanish Style Rice	97.0	173	34.7	0.7	2.0	2.7	3.3
Hormel, Comp... Food 2 Food 2 • HORMEL FOODS CORPORATION Hormel, Compleats, Mac & Cheese, Beefy, Beefy	65.2	103	16.4	3.3	0.9	1.9	5.6

Buttery Homestyle Mashed Potato Bowl vs Brown Organic Steamed Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • IDAHOAN FOODS, LLC Buttery Homestyle Mashed Potato Bowl	36.9	393	71.4	7.1	3.6	8.9	7.1
Brown Organi... Food 2 Food 2 • TARGET STORES Brown Organic Steamed Rice, Brown	71.4	112	22.9	0.6	1.8	0.9	2.4

Organic Homestyle Mashed Potatoes vs Asian Vegetable Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Home... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC Organic Homestyle Mashed Potatoes	35.4	360	80.0	4.0	8.0	—	8.0
Asian Vegeta... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Asian Vegetable Rice	69.1	176	29.6	1.6	1.6	4.8	3.2

Fire Wok Volcanic Mongolian Beef Flavor Stir Fry Asian Noodles In Sauce, Beef vs Organic Cooked Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fire Wok Vol... Food 1 Food 1 • NISSIN FOODS USA CO INC Fire Wok Volcanic Mongolian Beef Flavor Stir Fry Asian Noodles In Sauce, Beef	72.3	468	62.9	6.5	1.6	19.4	9.7
Organic Cook... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Organic Cooked Brown Rice	100.0	167	35.2	0.5	1.4	1.2	3.3

Brown & Wild Rice With Guinoa vs Garlic Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown & Wild... Food 1 Food 1 • AHOLD USA, INC. Brown & Wild Rice With Guinoa	100.0	190	37.4	0.7	2.0	3.4	4.1
Garlic Mashe... Food 2 Food 2 • RESER'S FINE FOODS, INC. Garlic Mashed Potatoes	37.6	121	16.9	0.8	1.6	4.8	2.4

Melissa's, Organic Polenta vs Garlic Redskin Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Melissa's, O... Food 1 Food 1 • WORLD VARIETY PRODUCE, INC. Melissa's, Organic Polenta	27.9	70	15.0	—	1.0	—	2.0
Garlic Redsk... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Garlic Redskin Mashed Potatoes	53.5	106	15.2	1.5	1.5	4.6	2.0

Roasted Garlic Potatoes vs Steamed Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • SUPERVALU, INC. Roasted Garlic Potatoes	30.9	429	64.3	3.6	7.1	14.3	7.1
Steamed Brow... Food 2 Food 2 • SAGE V FOODS LLC Steamed Brown Rice	63.4	140	29.8	—	1.8	0.9	3.5

Coconut, Chili & Lemongrass Flavored Basmati Rice, Coconut, Chili & Lemongrass vs Cheesy Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut, Chi... Food 1 Food 1 • LT FOODS AMERICAS, INC. Coconut, Chili & Lemongrass Flavored Basmati Rice, Coconut, Chili & Lemongrass	91.0	171	33.6	1.4	0.7	2.9	3.6
Cheesy Potatoes Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cheesy Potatoes	40.3	309	41.8	5.5	3.6	12.7	10.9

Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style vs Pacific, Organic Polenta, Jalapeno Cheddar, Jalapeno Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style	98.3	160	26.4	2.8	6.4	3.6	5.6
Pacific, Org... Food 2 Food 2 • PACIFIC FOODS OF OREGON, INC. Pacific, Organic Polenta, Jalapeno Cheddar, Jalapeno Cheddar	17.8	90	11.0	—	2.0	4.0	3.0

Creole Butter & Herb Dinner Mix vs Gretchen's Grans, Fully Cooked Brown Rice, Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creole Butte... Food 1 Food 1 • TONY CHACHERE'S CREOLE FOODS OF OPELOUSAS, INC. Creole Butter & Herb Dinner Mix	66.7	348	76.1	2.2	2.2	1.1	8.7
Gretchen's G... Food 2 Food 2 • J.D. DIGGS Gretchen's Grans, Fully Cooked Brown Rice, Brown Rice	59.8	114	23.6	—	2.1	0.7	2.1

Entrees, Sides & Small Meals Comparisons For Diabetics